January 27, 2024 – Invictus Athlete Program

Primary Training Session
Individual Warm Up:
Four rounds at ascending effort of:
12 Russian Kettlebell Swings
6 Single Arm Kettlebell Push Press (each arm)
30 Second Nose to Wall Hold OR 50 Foot Handstand Walk

Team Warm Up:
Four rounds at ascending effort of:
8 Worm Clean and Jerks
8 Worm Deadlifts
50 Foot Handstand Walk

A.
Every 90 seconds, for 15 minutes (10 sets of):
3 Power Jerks @ 70%

B.
Three sets of:
10 Incline Bench Press (Barbell or Dumbbells)
Rest 90-120 seconds between sets

*Pick a weight that 12 reps is doable, but challenging.

C.
Partner Option:
Complete as many rounds and reps as possible in 15 minutes of:
15 Toes to Bar
15 Dumbbell Thrusters (50/35lbs)
15 Chest to Bar Pull-Ups
Partner 1 performs the 15 toes to bar, then partner performs the 15 dumbbell thrusters, partner 1 will perform the 15 chest to bar pull-ups, partner 2 will perform the 15 toes to bar, then continue to alternate movements for the remainder of the 15 minutes.

Individual Option:
Five rounds for time of:
15 Toes to Bar
15 Dumbbell Thrusters (50/35lbs)
15 Chest to Bar Pull-Ups
*15 Minute Time Cap*

D.
Three sets of:
8-10 Single Arm Dumbbell Bench Press (each arm)
12 Gorilla Rows (each arm)
Rest 60-90 seconds

Athlete Training Notes:
Hopefully you’ve got a partner and are able to work through the team option today. This one is going to go by faster than you think so aim to hit your movements unbroken every time it’s your turn. You’ll get a nice stimulus shift every round so it’ll end up being a good balance of pushing and pulling. Just remember, the longer you break for or wait to go then the more your partner stares at you to start back up! if you’re hitting the individual option then you’ll be aiming for 1-2 sets on each movement but you’ve got to keep break times down if you want to finish under the time cap. Holding this on the minute is more than doable, it just depends on how much you trust yourself once that grip starts to blow up. Try to get ahead of that because at some point in the workout it’ll happen so you might as well be further a long with more time left in the cap to work!

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Additional Cardio Option 1
Every minute, on the minute, for 10 minutes:
Station 1: 1 Legless Rope Climb + 2 Rope Climbs (or 3 total climbs)
Station 2: 20 Wall Ball Shots (20/14lbs to 10′)

40-54:
Every minute, on the minute, for 10 minutes:
Station 1: 1 Legless Rope Climb + 1 Rope Climb (or 2 total climbs)
Station 2: 20 Wall Ball Shots (20/14lbs to 10′)

55-59:
Every minute, on the minute, for 10 minutes:
Station 1: 1 Legless Rope Climb to 12′ + 1 Rope Climb to 15′ (or 3 total climbs)
Station 2: 20 Wall Ball Shots (20/10lbs to 9′)

60+:
Every minute, on the minute, for 10 minutes:
Station 1: 2 Rope Climb to 15′
Station 2: 15 Wall Ball Shots (20/10lbs to 9′)

Running Progressions
For completion:
Run 5000 Meters
*Preferably on a different terrain than normal (beach, trail, etc.)

Grip Strength
Five sets of:
Max Weighted Strict Pull-Ups (70/50lbs)
Rest 60-90 seconds between sets

35-54: 50/25 lbs
55-59: 25/15 lbs
60+: Bodyweight

Followed by…

Three sets of:
Max Effort Weighted Bar Hang (70/50lbs)
Rest 60-90 seconds between sets

35-54: 50/25 lbs
55-59: 25/15 lbs
60+: Bodyweight

Followed by…

Accumulate 5 minutes of Barbell Wrist Rollers

Additional Swimming Option
For total time:
200 Meter Swim
Rest 60 seconds
200 Meter Swim
Rest 90 seconds
200 Meter Swim
Rest 2 minutes
200 Meter Swim

Rest 5 minutes, then…

100 Meter Swim
Rest 15 seconds
100 Meter Swim
Rest 30 seconds
100 Meter Swim
Rest 45 seconds
100 Meter Swim
Rest 60 seconds
100 Meter Swim
Rest 75 seconds
100 Meter Swim
Rest 90 seconds
100 Meter Swim
Rest 105 seconds
100 Meter Swim

Rest 5 minutes, then…

50 Meter Swim
Rest 30 seconds
50 Meter Swim
Rest 30 seconds
50 Meter Swim
Rest 30 seconds
50 Meter Swim
Rest 30 seconds
50 Meter Swim
Rest 30 seconds
50 Meter Swim
Rest 30 seconds
50 Meter Swim
Rest 30 seconds
50 Meter Swim
Rest 30 seconds